CFC AMRAP 10:5 hang clean and jerks (80/115 lb)10 back squats15 toes-to-bars Then, On a 5:00 clock:Find a 1-rep-max clean PureFit AMRAP 12:5 DB hang cleans10 DB front rack squats15 Sit-ups or T2B  

Open gym: 5:15am and 5:30pm Optional WOD 6 rounds for time of:8 double-DB box step-overs (20/20 in) (35/50 lb)12 single-DB snatches (35/50 lb)48 double-unders – Rest exactly 1 minute between rounds. Time cap: 20 minutes  

CFC AMRAP 20:16/20-cal row/ski/bikeFarmers carry (50 ft) (35/50 lb)– Add 50 feet to the farmers carry each round. PureFit AMRAP 15:16-cal row/ski/bikeFarmers carry (50 ft) (35/50 lb)– Add 50 feet to the farmers carry each round.  

CFC 21-15-9-9Thrusters (65/95)Lateral burpees over the bar200m run after each round PureFit 15-12-9-6DB Thrusters Burpees200m run after each round  

CFCody Team WOD For time with a partner: 100 walking lunges80 Slam Balls2:00 accumulated Battle rope (switch as needed)800m  run together2:00 accumulated hang from a pull-up bar (switch as needed)80 med ball partner sit ups100 walking lunges – One partner works on the hangs,slam balls, and lunges, while the other rests.– Run together with one […]